Cross Training

Metcon

For Time

• 100 pull-ups
• 200 push-ups
• 300 Air Squats

Break-up as needed

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

For Time

21 – 15 – 9

• Thrusters. (95/65)
• Russian KB Swings (53/35)

Rest 3 Minutes

21 – 15 – 9

• Shoulder-to-Overhead (95/65)
• Russian KB Swings (53/35)

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Burpee
• Rest

Sport

Basketball

Metcon

For time (25 min cap)

• 50 push-up buy-in

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of

• Deadlift (95/65)
• Hang Power Clean
• Thruster

• 50 push-up cash-out

Attempt to go unbroken for each set of the barbell cycling.

Metcon

15 Minute AB AMRAP

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

Metcon

For Time (25-minute cap)

• 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14)
• 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs
• 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups

Metcon

10rds For Time (25-minute cap) – Partner

• 15/12 Cal Assault Bike
• 15 Air Squats

Waterfall method. A round is completed when both partners complete the air squats.

Sport

Basketball